Kubata Madzimai uye Mashoko

Chirongwa cheAb Ab Kudzidzira

Wako abs ndechimwe chezvikamu zvakakosha mumasumbu mumuviri, uye kwete nekuda kwekuti vanotarisa sei. Vakawanda vedu vane vavariro yekuwana abs flat , uye apo iyo ndiyo chinangwa chakanaka chokuva nacho, abs yakasimba inonyanya kukosha.

Kana iwe ukatarisa mberi kwepakati pechitanhatu, uchaona boka remaviri ane chinangwa chakakosha. Hazviiti chete kukubatsira kukotama, kuwedzera, kutenderera, uye kushandura torso yako, vanotsigira chikamu chakakosha chemuviri wako: musana wako.

Munenge maitiro ako ose anotangira kubva mumoyo mako, saka iwe wakasimba iwe, izvo zviri nyore zvose zvinowedzera uye unowedzera kuzvidzivirira pakukuvara.

Zvose Nezve Abs yako

Isu tinoshandisa izwi rokuti "abs" kuti pamwe chete rondedze hutatu hukuru huri mumuviri. Kuziva kuti umwe neumwe unoitei uye zvidzidzo zvinotarisa matese aya zvichakubatsira iwe kugadzirisa zvakanakisisa kubashandira kub kubata rakasimba, rakakodzera.

Rectus Abdominis

Iro rectus abdominis iboka remasanganisi isu tave rainyanyozivikanwa nokuti rinozivikanwawo se " sita-pack " musumbu.

• 10 Ab Kuedza Kudzidzisa Izvo Zvisingatongopedzi Nguva Yako

• 10 Advanced Advanced Exercises

Isu tinozvitumidza kuti nokuti kune zvitatu zvinokonzera maitiro zvinoparadzanisa mutsara, zvichipa iyo yekutarisa.

Kana iwe usingaoni iyo yekutarisa, hausi wega. Vakawanda vedu hationi rectus abdominis nokuti, zvinosuruvarisa, ndiko kuti vazhinji vedu tinowanzochengeta mafuta akawanda.

I rectus abdominis inoita zvinotevera:

• Kusvetwa kwepamusoro - Izvi zvakangofanana nekukomberedza kana kuita zvinotyisa, kwaunenge uchibvumirana newe abs kubata mapepa ako muchiuno chako.
• Kupera kwemufaro kwemupaka - Ichi chiri kutama kubva kumativi emutumbi kana kutamisa musana kusvika kurudyi kana kuruboshwe.

Kudzidzira kweRectus Abdominis

• Ball Crunch
• Long Arm Crunch
• Kurwisa neHeel Push
• Pelvic Tilts on the Ball

Izvi hazvifukidze vazhinji, maitiro akawanda aunogona kuita, asi inenge chero shanduro yegunha ichashanda yako matanhatu-pack. Zvichida chimwe chezvakanakisisa zvedzidzo zve rectus yako abdominis, zvinoshamisa, zvakanaka.

The Internal and External Obliques

Izvo zvinyorwa zvinowanikwa kune rumwe rutivi rwemuviri, zvichibatanidza kumbabvu. Izvo zvinyorwa zvemukati zvinomhanya diagonally, muchidimbu chimwechete sekunge iwe uri kuisa ruoko rwako muhomwe yako. Izvo zvinoremekedzwa kunze zvinomhanyawo diagonally asi kune zvakasiyana.

Izvozvo zvinoshandiswa zvinoita zvinotevera:

• Kuputika kwemupaka
• Kuchinja kwemupaka
• Kubva kwepamuviri

Chero nguva ipi zvayo iwe unofambisa muviri wekugadzirira, iwe uri kushandisa zvinyorwa zvako.

Kudzidzira kweZvinodiwa

• Bhizimisi Kudzidzira
• Russian Twist
• Chikamu Chinowirirana neMed Ball
• Kuramba Crossover Crunch
• Side Plank

The Transverse Abdominis

Iyo inonzi transdom abdominis, inozivikanwawo seVATA, inonyanya musuru momuviri unoita mukatikati memadziro emadziro.

Iyi musuru inoputira musana wechipfuva uye inobatanidzwa mudumbu kuomesa, panzvimbo pekufamba kwemuviri. Ichi ndicho chitunha chaunobvumirana kana iwe uzvisungira iwe pachako.

Kudzidzira zveTV yako

• Side Plank
• Captain's Chair Exercise
• Vertical Leg Crunch
• Kudzorera Crunch

Nhungamiro Dzekutanga dzeKushanda Abs yako

Zvichida mitemo yakakosha yekushanda yako abs ndeyi: Usaedza kuvhara kubheta nekuita maitiro ekudzidzira. Hungu, kubhabhaira kwekubhabhi kwakakosha kune yakasimba, yakasimba abs, asi pfungwa yepaona inoderedza mafuta kubva ku abs isanangu. Mune mamwe mazwi, haukwanise kuita basa rinoshandiswa kupisa mafuta kubva kune imwe nzvimbo yomuviri. Paunenge uchiita, muviri wako hausi kungotora simba kubva pane yako, iyo inotora simba kubva mumuviri wose.

Kana chinangwa chako chiri padzimba, fungisisa zvimwe mukurasikirwa mafuta ose emuviri nehurongwa hwakazara we cardio uye kudzidzisa simba pamwe chete nezvokudya zvine utano.

• Kushanda kwako pasina katatu pavhiki - Vanhu vazhinji vanofunga kuti unoda kuvashandisa zuva rega rega, asi unofanira kuvabata sevamwe veboka remasumbu, vachivashanda kaviri kusvika katatu pavhiki, uye zuva rimwe chete rezororo riri pakati.

• Sarudza zvakasiyana-siyana zvekudzidzira - Unogona kuona kubva pamapoka epamusoro ari pamusoro apa zvinotora maitiro akasiyana-siyana kuti atarise zvakasiyana-siyana zvemashure ako abs. Iva nechokwadi chekuti unofamba chinotarisa nzvimbo imwe neimwe nguva dzose paunoshandisa yako abs.
• Itai kuti vanofambisa musimba renyu uye cardio workouts - Ramba uchifunga kuti abs yako inoshanda nguva yose uye nokusarudza mamwe marudzi ezvidzidzo, unogona kuvashandisa zvakanyanya. Kushandiswa kwemajairo akafanana nemakwikwi e squat kana kutakura mhuka dzinobatsira muviri wose, kusanganisira abs.

Kudzidzira nekushanda kwe Abs yako

Iwe unogona kuumba rako pachako kubasa nekushanda kuburikidza nhanho-ne-nhanho ab maitiro anoshandiswa pasi apa uye kusarudza zvishanu kusvika kune gumi zvinoshandisa zvinotungamirira mapoka ako ose emasumbu:

• 14 Kudzidzira Kubasa Rako
• 37 Maitiro Okuita Basa Rako Abs
• Zvakafambisa Ab Kuedza Kudzidzira

Kana iwe uchida kuti mamwe maitiro ako ose agadziridzwe, uchawana zvakasiyana-siyana pasi apa uchishandisa zvinhu zvose kubva pakusangana kwebhanhire kusvika kubhizimusi rekuvhima kuti unakidze, unoshanda kub kubata.

Ab Workouts

Abs uye Basa Guru Chikwata cheBhutano : Mukatikati / Akafambiswa Zvishandiso Zvinodiwa : Bhozi rekushandisa uye mat. Izvi zvinosanganisira zvinomwe zvinotyisa zvinoshandiswa zvinotarisa zvese zvemashure evha yako, kusanganisira rectus abdominis, mabhii, uye TVA. Bhora rinowedzera dambudziko uye simba kune mamwe maitiro.

Mhembera, Huru, uye Mashizha - Mishonga uye Kudzidzira Bhuku Chikwata cheBhutano : Mukatikati / Akafambiswa Zvishandiso Zvinodiwa : Bhozenzo rekushandisa uye bhora remishonga Mune basa iri, iwe unoshanda zvose zvisungo muA abs yako neyakanakisisa yekugadzirisa uye yakagadzikana midziyo kunze uko-bhodhi yekudzidzira uye bhiza remishonga. Nokuita izvi mumitambo yose yemutumbi, iwe uchavaka simba mu abs yako uye basa pakutsungirira nekudzikama.

Abs Absinter and Back Chikwata cheBhutano: Muvambi / Mukati Zvishandiso Zvinodiwa : Bhora remishonga kana chiremera chakareruka Izvi zvinosanganisira maitiro ekudzidzira e-abs, semapuranga uye imbwa dzeshiri, uyewo mamwe anofara, simba rinoshandisa kushandisa bhodhoro remishonga. Izvi zvakanaka kune mazinga ose ehutano, asi kunyanya kune vanotanga.

Best Abs Workout Chikwata cheBhutano : Mukatikati / Akafambiswa Zvishandiso Zvinodiwa : Bhozenzo rekushandisa, Capitori Sachigaro (kusarudza) uye chikwata. Izvi zvinosanganisira zvose zvidzidzo zvakave zvesayenzi zvinopupurirwa kutarisa matese ose mune yako abs nenzira yakanakisisa.

Core Exercises on the Ball Chikwata cheBhutano: Muvambi / Mukati / Akafambiswa Zvishandiso Zvinodiwa : Bhokisi rekushandisa Kana iwe unonyatsoda kupikisa demo rako, bhora ndiyo yakanakisisa yekushandisa iripo. Iwe uchawana zvakasiyana-siyana zvezviito zvinoda kuti iwe usunge uye kusimbisa muviri wako uchishandisa abs yako.

Chinosimbisa Simbisa uye Chengeta Chikwata cheBhutano : Mukatikati / Akafambiswa Zvishandiso Zvinodiwa : Mhando dzakasiyana-siyana dzinorema, bhora rekuvhiya, boka rekudzivirira, uye mishonga bhora Izvi zvinosanganisira zviratidzo zvakasiyana-siyana zvakasiyana-siyana zvakagadzirirwa kushanda misi yese yepakati. Chii chinoita kuti basa iri rive rakakura nderokuti iwe unoshandura pakati pekudzidzira kwekutanga uye kushandura muviri, saka unoshanda zvakawanda munzvimbo dzakanaka mune nguva shoma. Izvi zvinokusimbisa zvose zvepfungwa dzako.

Dynamic Abs Chikwata cheBhutano : Mukatikati / Akafambiswa Zvishandiso Zvinodiwa : Bhozenzo rekushandisa, bhora remishonga, uye boka rinopikisa Kuneta kwezvigunche? Hapana kushungurudzika ... hapana chakaoma mubasa iri. Panzvimbo pezvo, une maitiro akasiyana-siyana emagetsi, anoshingaira maitiro anozoshanda maziso ako ose.

Kwete-Crunch Abs uye Back Workout Chikwata cheBhutano : Mukatikati / Akafambiswa Zvishandiso Zvinodiwa : Bhokisi rekushandisa Zvechokwadi, magunches ndiyo yekuenda-kudzidzira pasina, asi ivo havasi ivo vakanakisisa. Izvi zvinosanganisira zvinetso zvakasiyana-siyana, zvinoshandisa muviri zvinoshandiswa zvinotarisa zvese zvemasimba ako, kwete chete yako matanhatu-pack.

Abs Post Postum uye Kubata Basa Guru Chikwata cheBhutano: Muvambi / Mukati Zvishandiso Zvinodiwa : A mat Izvi zvinosanganisira kudzidzira kwakagadzirwa nehutano hwemishonga Shirley Sahrmann, kunyanya kuvakadzi vekupedzisira. Izvi zvinotarisa kugadzirisa mapepa uye kusimbisa nzvimbo yakadzika yepamuviri, iyo inowanzowedzera simba nekuzvitakura.

Akamira Ab Workout Chikwata cheBhutano: Muvambi / Mukati / Akafambiswa Zvishandiso Zvinodiwa : Bhani rinopikisa, dumbbells dzakakura, dzakasiyana-siyana, bhodhoro remishonga, uye kettlebell Tinowanzoshanda pasi redu pasi, asi kune zvakawanda zvinokurudzira iwe unogona kuzviita kubva pakamira. Aya ndiwo maitiro ekushanda anoita basa rako rega mumapuraneti ose ekufamba, nenzira iyo muviri wako unoshanda muupenyu chaihwo.

Total Core Workout Chikwata cheBhutano: Muvambi / Mukati Zvishandiso Zvinodiwa : Bhini rinopikisa uye bhora rekushandisa. Izvi zvinoshanda zvakasimba, saka iwe unoda kuziva nezvekushandisa bhora rekushandisa. Izvi zvinofanirwa kutarisa yako abs, asi iwewo unoshandisa maziso ose echinhu chako, kusanganisira pasi yako kumashure.

Simba Yakasimba - Inofadza uye Inobatsira Mafudzi Ayo Abs Chikwata cheBhutano : Mukatikati / Akafambiswa Zvishandiso Zvinodiwa : Bhozi rekushandisa, boka rekudzivirira, mushonga wemupira uye kettlebell (unogona kushandisawo kuyerwa pano kana iwe usina kettlebell). Ichi chekuita basa chinosanganisira zvishandiso zvakasiyana-siyana, iwe ucharova maziso ako kubva kumativi ese uchifara, zvinonetsa, uye maitiro anobatsira.

• Iwe Unoziva Kudarika Kwako Abdominis Muscle Mubasa Rako Rokudzoka?

• Tora zvigunzva uye Edza Izvi Zvizere Muviri Zvokushandisa zveKiller Core

> Kwakabva:

> American Council on Exercise. (2003). ACE Personal Trainer Manual, 3rd Edition . San Diego, CA: American Council on Exercise.